19 April 2009
Pressing and Pull Ups
24/04/09 15:06
Pull Ups
16 kg. 16x1
Double Swings
2 28 kg. 3x10
Mil Press
32 kg. 2x2R, 1x4R
32 kg 2x1L
28 kg. 2x2 L
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My presses are messed up. Right side is strong as hell, left side sucks. The problem is form. I’m going to drop to the 24 kg. and work on this sunday.
16 kg. 16x1
Double Swings
2 28 kg. 3x10
Mil Press
32 kg. 2x2R, 1x4R
32 kg 2x1L
28 kg. 2x2 L
----
My presses are messed up. Right side is strong as hell, left side sucks. The problem is form. I’m going to drop to the 24 kg. and work on this sunday.
Zerchers and Presses
22/04/09 22:14
Zerchers
135 lbs. 2x3
185 lbs. 2x3
205 lbs. 1x3
225 lbs. 1x1
Mil Press
24 kg. 1x3/3
28 kg. Ladders.
3 ladders of 3 rungs
Card Tearing
2 full decks torn
Nail Bending
Yellow Nails- 3
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Took it easy on the bending. Also didn’t do much pressing. My shoulders were more smoked from the snatches the other day than I realized. Coincidentally this is why I don’t do mvo2 right now. Zerchers were fine. Still not a max. I have 255 in me. At least.
135 lbs. 2x3
185 lbs. 2x3
205 lbs. 1x3
225 lbs. 1x1
Mil Press
24 kg. 1x3/3
28 kg. Ladders.
3 ladders of 3 rungs
Card Tearing
2 full decks torn
Nail Bending
Yellow Nails- 3
---
Took it easy on the bending. Also didn’t do much pressing. My shoulders were more smoked from the snatches the other day than I realized. Coincidentally this is why I don’t do mvo2 right now. Zerchers were fine. Still not a max. I have 255 in me. At least.
Snatch Day
21/04/09 11:12
Snatches (Fast Style)
24 kg. 5x15/15
-Fast style means I was probably between 25-30 snatches per minute. Normally my advice when doing the snatch test is to slow down, but for my purposes here I’m trying to build up some speed on the 24 kg. while retaining solid form. The toughest part with these was dialing my snatch form back in after not having done many below the 32 kg. for a while
Swings
32 kg. hooked up to a purple jump stretch band.
5x10
-Ouch. Want power development? Here you go.
Here’s a basic breakdown of how I used the JS Band.
Get jump stretch bands here.
24 kg. 5x15/15
-Fast style means I was probably between 25-30 snatches per minute. Normally my advice when doing the snatch test is to slow down, but for my purposes here I’m trying to build up some speed on the 24 kg. while retaining solid form. The toughest part with these was dialing my snatch form back in after not having done many below the 32 kg. for a while
Swings
32 kg. hooked up to a purple jump stretch band.
5x10
-Ouch. Want power development? Here you go.
Here’s a basic breakdown of how I used the JS Band.
Get jump stretch bands here.
Beast Tamer Training
19/04/09 11:23
Went back to my Beast tamer work now that my left knee is feeling better. It really is just a recovery issue.
Pull Up, Pistol, Mil Press- 3, 2, 1
4 sets
Pull up-3x12 kg,
Pistol-2x16 kg.
Press- 1x32 kg.
4 sets
Pull up-3x12 kg.
Front squats-2x double 24 kg.
Press- 1x32 kg.
---
Switched to Front Squats as I don’t want to push the knee too hard too soon. I want to do 10 sets on this, I’m just pressed for time this week with the move.
Dare I say the 32 kg. presses were easy?
Pull Up, Pistol, Mil Press- 3, 2, 1
4 sets
Pull up-3x12 kg,
Pistol-2x16 kg.
Press- 1x32 kg.
4 sets
Pull up-3x12 kg.
Front squats-2x double 24 kg.
Press- 1x32 kg.
---
Switched to Front Squats as I don’t want to push the knee too hard too soon. I want to do 10 sets on this, I’m just pressed for time this week with the move.
Dare I say the 32 kg. presses were easy?